🥬 Bell Peppers
Bell peppers, also known as sweet peppers or capsicum, are vibrant, crisp vegetables that come in a rainbow of colors including green, red, yellow, and orange. These colorful vegetables are a Low FODMAP superstar, making them an excellent choice for those following a gut-friendly diet. Unlike their spicy chili pepper cousins, bell peppers are mild and sweet, with the color indicating ripeness rather than heat level. From a FODMAP perspective, bell peppers are considered low in FODMAPs across all color varieties, though there are slight differences in serving sizes. According to Monash University testing, green bell peppers can be enjoyed in portions up to 75g (about half a medium pepper), while red bell peppers are safe up to 52g per serving. Yellow and orange varieties fall somewhere in between. The good news is that all colors remain low FODMAP at typical serving sizes used in cooking. Nutritionally, bell peppers are exceptional for gut health and overall wellness. They're incredibly rich in vitamin C, with red bell peppers containing nearly three times the daily recommended intake in just one medium pepper. This vitamin C content supports immune function and acts as a powerful antioxidant. Bell peppers also provide vitamin A (especially red varieties), vitamin B6, folate, and fiber. The fiber content supports digestive health and feeds beneficial gut bacteria without triggering FODMAP symptoms. The color progression of bell peppers reflects their ripeness and nutritional profile. Green peppers are unripe and have a slightly bitter, grassy flavor with lower sugar content. As they ripen to yellow, orange, and finally red, they become sweeter and develop higher levels of antioxidants like beta-carotene and lycopene. Red bell peppers are the sweetest and most nutrient-dense option. When cooking with bell peppers, their versatility shines. They can be enjoyed raw in salads and crudité platters, roasted to bring out natural sweetness, sautéed in stir-fries, stuffed and baked, or grilled for a smoky flavor. Roasting bell peppers concentrates their sweetness and creates a tender, silky texture perfect for sauces, dips, or as a side dish. The skins can become tough when cooked, so many recipes call for peeling after roasting, though this isn't necessary for digestibility on a Low FODMAP diet. For meal prep, bell peppers store well in the refrigerator for up to a week and can be sliced ahead of time for quick cooking. They also freeze beautifully when diced, making them convenient for adding color, crunch, and nutrition to Low FODMAP meals year-round.
Bezpieczna porcja
Green: 75g (½ medium pepper), Red: 52g (⅓ medium pepper) per serving
🔬 Nota naukowa
Monash University has tested multiple colors of bell peppers and found them all to be low FODMAP at appropriate serving sizes. Green bell peppers remain low FODMAP up to 75g per serving, while red bell peppers are low FODMAP up to 52g per serving. The difference in serving sizes is due to varying levels of fructose as the peppers ripen and sweeten. All varieties contain minimal amounts of oligosaccharides (fructans and GOS), polyols, and lactose. The small amounts of fructose present are balanced with glucose, making them well-tolerated. Bell peppers do not contain significant amounts of mannitol or sorbitol, the polyols that often cause issues in other vegetables. When consumed within recommended portions, bell peppers provide excellent nutrition without triggering FODMAP-related digestive symptoms.